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Today I am so excited to share a recipe for Keto waffles with you, this recipe is amazing I've always seen waffles recipes with heaps of ingredients this one has only four ingredients, one of them is salt, which is that even an ingredient? So I'm going to share that recipe with you today, l I'll leave a link to the blog post with the recipe and loads of ideas for yummy toppings ideas and everything that you could want, need to make these easy Keto Waffles and make sure if you're not already subscribed to my channel, make sure you subscribe for more yummy inspirations just like this, and leave a like and a comment to let me know if you tried the recipe, what you thought, I look forward to reading your comments, so let's get on and make Keto Waffles We start with four eggs, I'm just gonna give them a whisk together and I've got my waffle maker ready to go on the side, okay don't go too crazy, that will do and now we're gonna add all our other ingredients, and told you it it that easy, a good generous pinch of salt, a quarter of a cup of coconut flour and a quarter of a cup of cream really just any cream you've got in the fridge with Keto we've got a cream or two, just whichever is easy to pour in, whisk through that is what you want to use and then give it another whisk through and that is perfectly whisked batter, so now I'm just gonna let it sit for a few minutes, with coconut flour it's very absorbent so you want to just give it a moment to just make sure that it's absorbed nicely and it's not going to be too thick or too runny a batter and add a little more cream or a little more coconut flour it also depends on the moisture in your air and your cooking and so many factors of coconut flour but don't be afraid of it, you can see this batter looks pretty good yeah that looks like a pretty good batter when you've got that kind of thickish consistency you are good to go, so I'm gonna heat up my waffles maker and get cooking

My waffle maker has come up to temperature and my one, just follow the directions of yours, mine need to be just greased a little bit and used my avocado oil spray that I just love I got from TK Maxx which I believe it's TJ Maxx in America, so I've got my waffle maker open let's see if I can get it all in shot for you, there you go, I've got my waffle maker in shot, excuse the noise in the background I'm multitasking and cooking at the same time other dishes to which you can look forward to and so we pop our waffle maker on first time I made waffles in this waffle maker I used a little bit less now I kind of use almost three or so tablespoons per waffle but again it's going to depend on the size of your waffle maker, I will find a similar one to mine and leave a link down below for you on Amazon if you would like to have a look and so I use this, get this with three tablespoons per waffle this gets me four waffles and I tend to have one, my husband, my kids each have one and we all have all kinds of different toppings and I will leave in the blog post loads of topping ideas my favorite though is strawberries and cream and I would like to know what your favorite waffle topping is leave a comment and let me know, okay there we go that is pretty much good to go and so I'll make sure all the little bits are covered because I have made them when you have little holes and and so then you just simply pop down the lid and close, this one it needs to be sealed up like that and in five to 10 minutes you will have waffles so I'm gonna let this cook and I'll show you once they're done, okay waffles are ready, let's have a look, yeah perfect a little bit of overhang on the side there but that's fine I like to use an egg lifter to get them out carefully and they kind of stuck together, we'll just pull them apart like that and oh can't even see them, can you, and we've got our waffles, how good do those look YUM and my topping of choice strawberries and cream gonna do that now, and before I see to my waffle I'm gonna remember I've got the rest of the better so pop the rest into the waffle maker and those are cooking I'm going to get on and top my waffle, so as I mentioned I love strawberries and cream! Look at that mishmash or strawberries and cream! What a yummy big keto breakfast, thanks so much for watching this video for Keto Waffles please make sure that you leave a like, subscribe for more yummy inspirations and leave a comment to let me know when you try this recipe out what you think, I look forward to reading your comments and down below I'll leave a link to the blog post where you can follow this along at home and make it yourself, so thanks for watching and we'll see you again soon bye!

Hi, one of the biggest challenges of going low-carb is to have really good pizza Now if you go online and start looking at Pinterest you're going to see literally hundreds of pizza crust recipes made with cauliflower, pork rinds, almond flour and even the very famous fathead pizza dough, which uses a combination of almond flour, melted mozzarella cheese and cream cheese

Well we have a nut-free pizza crust that I really think is actually a little bit better than fathead pizza and a whole lot easier Let me show you what I've come up with, it's super, super simple We're going to start with a half cup of whey protein isolate Now I said whey protein isolate Remember I use this because the isolate has the casein and the lactose removed

so it's lower carbohydrate I have a couple of brands I prefer, Hoosier Hill Farm is great and Isopure is really my favorite, that's what I'm using today So Isopure is zero carb, it doesn't have the sweeteners that are often added to unflavored protein powders Jay Robb is another excellent brand Just be careful with whatever you get that the ingredients are fairly clean and you want whey protein isolate

Okay, half cup of Isopure unflavored we deal with unflavored this time To that I'm going to add 2 ounces of cream cheese really simple

So well, this is not free, it isn't dairy free We're also going to add 3 ounces of shredded mozzarella cheese And you know that if you shred your own you can often avoid the food starches that are added to the packaged cheeses And this is Parmesan cheese, 3 ounces of Parmesan cheese grated So 3 ounces mozzarella, 3 ounces Parmesan

Notice I'm not putting anything in the microwave or on top to melt that We're just mixing it altogether In fact, I don't even need to mix it now We throw the other ingredients in These are all seasonings

Add a half teaspoon of granulated garlic, this is garlic powder If you don't like garlic you can certainly use less, I love this stuff This is a half teaspoon of baking powder Remember the difference between baking powder and baking soda Baking soda needs an acid to activate it

So this is baking powder and you want to get an aluminum free If you're careful with the ingredients this is one half teaspoon of salt and the cheeses can make it salty so if you're using a saltier cheese you might want to leave that until the end and taste the dough before you add the salt

This is a half teaspoon of Italian seasoning I probably would add a full teaspoon if I was making it for my family, but not everybody loves these flavors I'm going to add 2 tablespoons of olive oil and that's Oh, one egg, that's it So one large egg And my cream cheese has been sitting at room temperature I did that so that it would soften and so it does mix a little more easily when you do that Now I have made this pizza start to finish in 30 minutes and that is faster than delivery around my house

I am taking a little longer because I'm talking, but this is something that I really think you could easily make on a work or school night We always look for fast at my house on a weeknight It also is simple enough that you could make a couple of batches at a time and you can freeze the crust to use for future use Now this crust, I'll describe it to you, it's bread like It can seem a little dry if you are eating it without any sauce, but once you put your sauce on there it's really delicious

I think you can make breadsticks with it and you can actually pick it up So I'm excited about it, I have to admit, there are few recipes I get excited about This crust is one of them because it's so difficult to make a really yummy low-carb crust I mean let's face it, there wouldn't be hundreds of recipes out on Google and Pinterest if there was one that was really, really perfect So I think the fact that there's so many variations is that nobody has really found one they really, really love

This crust is actually special enough Now I've invited a special guest to come a little later on and try out this pizza crust And I think you've might recognize him a little later when he comes to join me Okay, our dough is done, it's come together and you can see it's in a bowl So what you can do now is you could put this on a round pizza stone

Now I always use parchment paper, because the dough is a little sticky So you could bake it as one round pizza For this recipe I usually get one 11 inch pizza It bakes up to about 12 inches in diameter But what I am going to do, because I don't know about your family, but in my family everybody has a different favorite pizza topping

So I'm going to portion this into four So I'll put a dollop of dough there I will put another fourth of dough there I'll do another half of the half here And generally what happens if I've divided it evenly I am able to do four 5 inch rounds

Now they are 5 inches in diameter when I smooth them out And then they are about 6 inches in diameter after they bake I add some more to that guy And notice, I'm not really having to get my fingers in here I did that just to clean the spoon

But this whole recipe you can make just by using the back of the spoon I'm using a wooden spoon, but you could use a spatula I'm giving you that diameter, the 5 inches in diameter, as a general guide so you will know how flat to make it Obviously most people aren't going to measure, but people ask me how thick it should be It's really a little more than a quarter inch thick

And if you're following me in centimeters I can't help you, I'm so sorry So then we'll do the second one I often make a rectangular pizza and then I just separate toppings So for example my husband and I really love bell pepper and so I put a long strip of bell pepper and that's kind of a dividing line between our toppings He likes jalapenos, so I will put jalapenos on his side and on my side I like a lot of Italian sausage, so I will put more Italian sausage

Another thing I like about smoothing these out into four rounds is that there is some portion control Now we're going to put these in the oven at 350° and the smaller ones are going to bake for about 15 to 20 minutes Now I'm not putting toppings on them, I am putting them in just as they are Once they get nice and brown you pull them out, put your toppings on, put them back in and keep in mind that how long you're going to bake for that second time once you put the toppings on, is going to depend on how much or how many toppings you put So for my pizza I love to put the pepperoni, and the sausage, and the onion, and bell pepper, and lots of mozzarella, so it might take 10, 12 minutes for my pizza to be done

Somebody like my son Jonathan, who only wants cheese, we could sprinkle some tomatoes, or put some tomatoes and sprinkle some cheese on top, put it in the oven and his is probably going to be done in 5 to 7 minutes So that second bake time just keep an eye on it because it's going to vary by topics and your taste Now this is done, these four are all pretty much the same size, they are about five inches in diameter, they would bake out to be about six So let's put them in the oven and then we'll see what we have So we have all of our pizza toppings ready and as I mentioned before we have a special guest helping us make dinner, to try out the new crust that I've been making

Hi I'm so excited to have Dr Eric Westman here helping make pizza So what do you think of the dough so far? Well looks great and smells great Can we give it a try? We can but we've got work to do, so we've got to make pizza first

Have you ever made a pizza before? Not like this This is different and if you've tried, you've tried a lot of low-carb pizzas, I'm sure I've tried different times the crusts with pork rinds, fat head, chicken

How is this one made? This is very different and I can tell you about it as I kind of get started I'm going to put some tomato sauce on it, but this looks kind of different What I love about this is it's very low carbohydrate

It actually uses whey protein isolate And what I understand is that whey protein isolate is a really good option, because the isolate has the casein and the lactose removed, -Are you familiar with that? -Yeah, I am So whey protein isolate, and I use a brand named Isopure So zero total carbohydrate in the protein powder It also has mozzarella cheese, only 3 ounces in the entire recipe and then 3 ounces of Parmesan cheese, because I know for your patients you have them with dairy

How many ounces per day? So at the beginning, yes, not much It's more like 4 ounces of cheese and a couple of tablespoons of cream And so there is 6 ounces of cheese in this entire recipe

So if I had one of these servings I'm probably okay, right? -Yeah, absolutely -I like that Eric, if you want to put sauce on there Are you not going to make it for me? I can make one, and you can make one, just put tomato sauce Okay, deal

Now, tomato sauce you want to be careful with, because tomatoes are carby, right? Yeah So I put a lot on for me, I put a lot on that one, but that is just tomato sauce without a lot of seasoning or anything, so it's pretty clean I'm going to put Okay, you first I'm going to put the sausage on there You know what, I may just use my fingers Another trick that you can do is put the sauce and then put some mozzarella cheese and then put the toppings and then put more mozzarella cheese And now put the toppings just like the other

Now, this is dinner, right? This is dinner, this is dinner Or breakfast How about this one with the pepperoni? Oh, yeah the pepperoni put a little onion Do you mind if I'll put a little onion on it? I love onions And I have to put this in the oven and once we get all the toppings on, we'll put it back in the oven at 350 and oh, mushrooms, I'm just going to throw this on Do you want pepper or bacon? Absolutely Do you want broccoli? Oh, I'm going to pass on the broccoli I think I will too Who put that in there? If it was the white sauce, maybe, how's that? Maybe

Okay And some mushrooms Oh, pepperoni You know, the pepperoni, I don't know if you realized this, but often you should put the pepperoni on first, because it'll burn Unless you cover it with a ton of cheese, so if you put it on there

because it does, tends to I guess it's fatty and it's thin, but it tends to burn, so I should've put it sooner Wow this looks really good! We're loading them up with all this toppings! I love fresh spinach too, so we could of put spinach, goat cheese like, there are so many things that you can do on these More bacon, right? Of course, never enough bacon But, now, I know you are also always interested in minimizing cleanup Yes, absolutely

Are you thinking about that here? Well, you know, it's not actually, not so bad What I love about the crust is that you make it in one bowl And so it's one bowl and it is easier for just one large crust than doing the four But this is also nice for kid's lunches, or like put it in the freezer, pull it out, make a quick lunch So, I also like quick

And so, if you spend the time meal prepping and then you have something fast I think we're done if we just sprinkle cheese over top -You can always use more cheese -Yeah, more cheese over top But I got to be careful with my ounces, my limit, my guideline

Right Well, especially at first Yeah, and you know, something that works well– I'm going to put some black olives on this one Something that works well too with cheese is to put a little parmesan cheese, so you put mozzarella and put a little bit of parmesan

Parmesan has such a strong flavor that you use less of it And so, that's another kind of tip, if you want to really minimize the dairy, use Parmesan or a mix of mozzarella and parmesan, because mozzarella gives that creamy, gooey, cheesy feel but parmesan gives you like a huge amount of flavor Packs a real punch of flavor Look I'm getting hungry How long is this going to take again? Well, we piled this pretty high, but maybe they'll be ready in 10 to 12 minutes We could take something to drink and get ready to eat Okay, so, can you take this to the oven? Okay, I will

Okay, back to the oven -Carefully -Yeah, careful there You may wonder why I'm here I'm actually just down the street, here in North Carolina and Kristie invited me over for dinner

Thank you so much Do you mind if I have some tea? Oh, please, help yourself Unsweet tea Of course That's right, in the South, if it's tea, it's got sugar in it so, you want to make sure that it's unsweet tea here in the South

But, that smells fantastic Thank you -Cheers -Cheers Do you have a preference? Well, can we have a little bit of each one maybe? This one has a lot of cheese, let's try that one

Yeah, let's try that one first Okay, these are hot, are just out of the oven And you know, we can cut several of these, I don't even remember what's on some of them So, let me grab these This has black olives

Do you like black olives? I do Okay, let's grab that one So, do you want me to cut this? I don't know -Are you nervous about cutting it? -Remember I'm not a surgeon That's right, you're not a surgeon Do you want me to do it? I'm a medical doctor Please And you are a doctor too I understand I am a PhD You know what my children say? They say "Our mom is a doctor but she is not the kind who can help people" Well, it's not true at all, now you are helping people

The irony, right? Okay, so now it's going to be really hot But one of the things I really love about this crust is that it's sturdy so notice I didn't get knives and forks It's not a knife and fork pizza It's not a knife and fork pizza And that's rare with low-carb pizza

Yeah, it is Oh, I'm going to tear it off Man, this one is really piled with toppings I think I did this one, I got a little excited doing toppings Smells great

-Oh, do you hear to crunch? -I do That's exciting too, because crisp was also really hard to accomplish So, what do you think, you think we can try it? I think so, let's try it Dr Westman was telling that he's just up the road in Durham North Carolina and it was actually his plan in the back of Gary Taubes' book that I followed

It's hot, be careful And so it's been really an honor to kind of work with him, in various kind of capacities, because it was his plan I followed to lose my weight and it really changed my life and I appreciate you're doing that Well, thank you for the pizza If he likes this he may be coming down the road a lot, right It's hot, please be careful, I'm worried you are going to get burned -See the steam coming off this? -Yeah

Maybe we should wait just a minute It smells great This one has pepperoni, some onion, some mushroom What do you think, is it good? Wow, look at that It's like bread-like texture, isn't it? -Do you really like it? -Mm-hmm

I wanted to make a deep dish pizza and this is like my fail for the deep dish, but I think it's a pretty decent crust Okay, I'm going to try it, try the end Crunchydelicious a lot of oil, which is fine, remember? I mean, I don't need to take a paper towel and draw the fat This really reminds me, with the sausage and the pepperoni, it really reminds me of the Pizza Hut pizza I don't know, do you remember those? You don't remember those? It's been so long since I had one of those It's been over four and a half years for me, but

I mean, is it a good thing to say that it's as good as a store-bought pizza? No, I don't think so, this is better This is better and, you know, it's homemade And it's all real ingredients, real food, and you can't beat it

Once you get used to it, it really is best of in the homemade pizza that you make yourself I am so glad that you came down to try pizza with me My pleasure Now can I finish this, please? You can finish that I hope if you make this recipe for your family that they enjoy it as much as we do

Chicken pot pie Pizza for breakfast Summer tomato pie Yum! Should I knead it like bread? Don't need to be kneaded This is like the best breakfast ever

I'm getting hungry How long is this going to take again? That is faster than delivery around my house This is a nice Saturday thing to do with the kids Oh, I've been smelling it all morning It's delicious, it smells delicious

They won't believe this is part of your diet food I'm so tempted, I just want to take a bite of this right now Did you all make some pizza for me? Wow! Look at that! So there's no excuses not to make something like this And start with butter, because butter always makes it better That's it! Those are all of the ingredients

When we both started to teach LCHF to our patients, usually we had in mind patients with metabolic conditions, like pre-diabetes, or obesity, or diabetes but what happened was that many of those patients were also suffering from chronic pain And when they came back for follow-ups, they were mentioning it as a by-the-way, they were saying, "Doctor, I feel great, I have lots of energy and my pain is reduced, my pain is so much better, doctor", or, "My pain is gone

" And at first we're like, "Hey, that's cool", and then after a while we're like, "Something is going on here" And the interesting thing is that we attend conferences such as this one and we read a lot of literature on the low-carb and ketogenic diets and there is more and more evidence on the benefits of the low-carb and ketogenic diets but not often did we come across literature on chronic pain and if you look at this graph here you can see that on one side there is strong evidence for what we now really works like diabetes and obesity just to name a few and on the right side you can see emerging evidence And where do you see chronic pain in there? We don't talk about chronic pain and this is the reason we're here today We are not pain experts but we want chronic pain to be discussed and we want chronic pain to be discussed in the context of low-carb and ketogenic diets

hi guys welcome to the Ketodayscom coaching program with me, Lori Ballen

today I'm giving you a tutorial on macros and how we're setting up our macros and what you need to know about them what's important for your tracking so you if you are a keto days coaching client you're gonna notice you have a Members Only account up here go ahead and click on your Members Only plan what you're gonna do is get to go to the start here to set your goals once you're here you're able to calculate your BMI you're able to then calculate your macros and you're able to log your weight and BMI then you're also going to be able to set up your weight goals what do I want away and then there's a weight tracker that it's going to be able to track your progress and this is all inside your keto days coaching account you have access to this as long as you are a monthly subscriber paying member of the keto days group coaching program ok now what I want to talk today about is macro specifically so we're gonna go here and I'm gonna go to calculate your macros now what's gonna pop up is a calc your first gonna be able you're gonna see that you don't have anything calculated and underneath that you're gonna be able to set up your macros alright so I'm gonna go ahead and change this to us units and I'm gonna put in that I'm a female my age this year I'm 46 right now I'll be 47 in August so I'm gonna put 47 my weight let me just tell you I was my heaviest weight I was 213 pounds I'm 5 foot 8 I was 213 pounds I shed 40 pounds on the eat more move less plan which was fantastic that was way before keto and then I put a large portion of that back on during my divorce and started keto on January 1st 2018 at a hundred and ninety eight pounds and I shed forty pound 43 pounds in four months and so today I'm 155 how about that you guys that's what's possible right so I'm gonna put my weight my way yeah five foot eight I'm lightly active I'm waiting clearance from my hysterectomy surgery and then I'm gonna get back in the gym I'm gonna start doing the hit keto workouts and that will change but I'm on the computer most day so I'm gonna put lightly active I could even put sedentary honestly okay my body fat I'm an estimated about 33 percent for those of you that don't know how to measure your body fat I'm actually doing a separate training on that there are several ways I'm not a big fan of the of the scale body weight reporting I think it's significantly off there's better ways to measure your body fat in a simple way there's actually a little body fat measure where you measure the skin fold I find that to have been the closest so far there's also images I have them in your group but it's in the group but if you go over to google and type in body fat percentage and you look at images you actually just pop one of these opening and look and get an idea for where you probably are okay so my case I'm getting close I'm getting I'm getting down there but I would I'm not quite that I'm not I don't know I don't know that I like that one as much hold on there was another one that I really liked because I think that one's got too many variations in between let's see what this one looks like so you might look at a few to kind of the same one you might look at a few I forget which one I have up there let's see I'm just doing a quick scan to see if I can spot the one so look at this men that's when you get more fit okay super fit ones alright so this one this one looks like a pretty good for women so 20 to 21% 25 to 26 percent and 30 to 34 percent you know and I'm one of those that I look more like this 25 to 26 waist to upper body and I look more like the 33 to 34 percent hip down which is interesting I'm still averaging mine in about 33% cuz I'm that's my shape I'm definitely bottom it bottom heavy so that's how I'm gonna kind of do it here oh where did our worded art where did we go I've got too many tabs open today okay there we go all right so I'm gonna put 33% for mine and I'm just going to kind of guess that once I do the skin fold I'll have a much better idea it might be it you know I'm gonna I'm gonna I'm gonna say I'm probably closer to 30 okay so then I'm gonna scroll down here and if you saw that when I changed that this calculator the graph here is changing so these pictures and graphs underneath on the bottom you are changing based on what I type in here so now here's what I would need for my macros your macros are your carbs fat and protein your calories is something separate your macros are your fat your protein and your carbs those three elements make up your macros so whenever I say what are your macros I'm asking you what is your fat percentage of the day what is your protein percentage of the day and what is your carb percentage of the day okay now if I wanted to stay on a maintenance plan so let's just say I'm happy at 155 and I want to stay there this is the model that I would use okay so when you guys get there hallelujah that'll be fantastic I'm not there yet either I had set up a goal weight I hit the goal weight and then I realized that's I need a new goalie because it's not been enough and so I'm still going I'm still going okay now scroll down let's say our goal is weight loss there's going to be three options here a small gap calorie deficit a moderate calorie deficit and a large calorie deficit if you are doing strict keto you are counting calories if you're doing lazy keto you're not counting calories but the macros still apply to both so even if you're not doing calories because you're doing lazy keto the macro still matter fat protein carbs protein fat okay so here's here's the two versions we have we have grams so carbs protein and fat based on grams and then we have carbs protein and fat based on our percentage of calories eaten okay and then we have our calorie count so each day we want to track all the foods that we eat in an app preferably you could also build yourself a Google spreadsheet and do it in there too but there's lots of apps I like MyFitnessPal because I like the way that I'm able to save my meals I can set my carbs per meal I can copy a meal from one one section to another I can save my meals I've been using My Fitness Pal for years and years so why change it now the only thing it doesn't do yet and that might be coming is it doesn't automatically figure out your net carbs which is your total carbs – fiber so our goal every day net twenty carbs total carbs – fiber equals net carbs of 20 right that's your 20 grams right here so I might eat 30 grams of carbs but I eat 10 grams of fiber I've hit my goal of 20 grams I might eat 40 grams of carbs and have 20 grams of fiber and I still hit my net 20 carbs ok so this is one way to do it you can actually set up all of your goals based on grams but but what you want to do is ever those grams you set up they should still be a certain percentage of your total days calories so if I am going to go down here and do this large calorie deficit okay I would recommend that you guys do not go under 1200 calories unless you know your body can handle it you know that's healthy for you you have experience in it or you've talked to a doctor personally I want to see everybody lose weight healthy healthy after you've dropped your first 10 pounds of water weight healthy is going to be about a 2 pound a week loss guys that's 8 pounds a month I'm averaging 10 still right now but that's with that first batch of water weight right and so 2 pounds a week is a healthy goal anything anything over that could put you in danger there are people that talk about losing their hair when they have extreme weight loss I haven't experienced any of that I've done this very healthy and so I would just watch for that well even if this tells you the macro calculator says take 900 calories I personally would then choose the one under that I just think that's too aggressive that's my opinion there's certain calculators they'll tell you no don't do it don't do it even though this is what figures out for your height and it's usually the people that are shorter that see that on their calorie deficit I would just be really careful so if I'm eating 1229 calories guys that means 69 percent of my twelve hundred and twenty nine calories should be fat regardless of the grams 724 percent of my total calorie counts should be protein and seven percent of that should be carbs so let's just say I'm doing fasting and I'm only to do one meal a day and I only hit a thousand I only hit 1100 calories that day or a thousand I don't go under a thousand but let's just say I'm doing I hit a thousand that day okay that's fine but I still need to make sure 70 percent of that thousand was fat 70 percent of that thousand was protein and 70 percent of that thousand was carbs now if you're using an app it's going to tell you it's going to tell you what you've already eaten for the day and what you have left it'll tell you what you're missing so if you need to hit more fats and want to take a shot of MCT oil you want to eat a deviled egg you want to eat a fat bomb then you would know because you're a little bit off on your total daily percentages okay you you can pre figure your meals like I do this I'll say okay today I feel like I'm gonna have bacon and and my bacon and my typical eggs that have my cheddar cheese and a little bit of milk in them and I'm gonna have a blue keto blueberry muffin and I will pre figure what that is and even if that doesn't work at itself out for that meal it'll tell me what I have remaining for the day so that I do hit those numbers at the end so then I can look out and go okay so I can see that if I have a flamin yawn for dinner tonight and a side of asparagus I'll nail those macros but wait it looks like I'm ten percent off on my fat so where can I adjust something to hit those fats maybe I'll take away a little or maybe I'll add olive oil to my asparagus tonight and that'll give me a little bit of extra fat so I like to play on mine and once I have a meal once I have my meals that I know work together I'll save them I'll save this as a you know a spot-on macros breakfast or a meal 1 plus meal 2 breakfast and dinner and meal one will be that egg breakfast meal 2 will be that that steak when I know I could just drag those in there once I saved the meal it's very simple ok this is a skill you guys you will not understand I tieu are going to be a little confused but trust me when I tell you you break out that app and you start scanning the food the scan and the bar codes on the side of the food which MyFitnessPal does and some other apps do and all of a sudden you see that an orange juice has 35 carbs you won't put that your menu anymore there's a lot of conversation in our Kido day's coaching group the Facebook side of it where people are discussing waters and and protein shakes and you know think flavored water from the gym things like that or teas that you think and it because they have a certain sweetener in it they now have 5 carbs you'll start learning that and you'll start seeing how those show up ok so if you want to measure by grams and you want to hit these grams as long as their presets to the appropriate calorie percentage is that's fine too for me I don't focus on protein and fat grams I focus on my percentage of the day which is which also already has it matches the ground so they kind of they kind of go hand-in-hand now the one carb the one percentage that you don't have to hit actually the only percent the only one you really want to worry about you you really want to hit it is your fats because those fats are going to control your hunger level now if you are obese and you have a lot of body fat you can go lower because your body will work off its own body fat but you might be hungrier so you don't need the fats for the health you need the fats to control your hunger so if you're hungry you're probably not getting enough fats but when I say hit your macros I'm talking about this percentage you don't have to eat 20 grams you could be net 10 carbs you could be net 5 carbs that's okay your carbs could even be 1% of this pie chart 2% of the pie chart 3% it's ok to go more minimum on the carbs you just don't want it to be higher keep it under 10% keep it under your macros let's just say it's set to 7 keep make sure it stays under 10% as long as you do that these two are interchangeable if you're not hungry you want to eat a little bit more protein that's okay just be careful because a massive amount of protein can kick you out of ketosis okay so you might you're gonna have to while you're learning this and learning your body and by the way everybody's body responds differently to ketosis you could third people can eat 50 carbs and still be in ketosis okay then at 20 is a general rule this is what we shoot for but if you learn that your body goes into ketosis at 50 grams and you could be a net 30 great you'll be able to grow into that you know unfortunately a lot of these tests that measure ketones you know you've got the urine sticks you've got the blood tool tester you've got breath testers they are good to measure when you go into ketosis when your body produces ketones they'll show up on these strips but they're not great long-term because once your body starts producing ketones you're gonna start seeing those less and less so you might think you're not in ketosis or you're not in extreme ketosis your body's not producing a massive amount of ketones because those strips stop working but I do like them to measure when I'm going into ketosis or if I got kicked out of ketosis all I'll know it maybe not the first day because your body still has all those ketones in your system it's using but a day or two later I can test and go up yep I'm out of ketosis so then I know to go back in so that's up to you guys there's a lot of conversation around those those two'll tonight I don't necessarily suggest that you use them or suggest that you don't use them it's kind of a indicator and I I'm one of those people that loves to test and measure everything so I need to know what's working I need a sign and that just happens to work for me once you've done this look chosen one of your boxes here your macros go down here and plug them in so minor plugged in 1229 my net carbs 20 see here carb percentage seven plugged in so you might have to type those in depending on if you've been on here before or not or if you're changing something my protein says 24 percent so I'm gonna change that to 24 percent and my fat says 69 percent so I would change that to 69 percent and then I would hit submit but remember you got to do your BMI first on this list and once you've submitted this this is going to be available for you in your coaching account you can access your personal Aikido plan at any time you can see your macros you can see you can track your weight you can see your weight improvement okay so we're not tracking our macros on that list every day we're just setting those so that we know what they are you're gonna set them and track them in your app preferably okay and then if you're in my Kido days coaching program what I want you to do aside from the website is go into our Members Only Facebook group and post your macros every day remember I have a prize every month where I give away something keto related to the person that I believe was the most committed to the program that month that doesn't mean the person who lost the most it doesn't mean the person that posted the most it's the person who's using the tools tracking posting their results every day asking questions you know they're involved and so and by the way there could be three of you equally involves I'm gonna pick one that's just how it goes this is all based on just my personal opinion I may have an assistant that also gives me their personal opinion but I just want to let you know that that is happening so this is how it all starts get into your membership here on the keto days calm website get all your stuff set up and let me know if you have any other questions regarding macros at the end of the day I'm going to show you what this looks like I'm gonna go into our keto days group coaching program and I'm gonna give you an example so here's each day we post our macros and you'll be able to see carbs 5 or whatever and this allows this allows for count accountability and it also allows me to come back in and say hey you know what you're under your calorie count let's talk about that what's happening or I see your pie chart here you are spot-on fantastic or how can we get a little bit more facts in there or if somebody's telling me they're hungry I can say show me your macros actually I can see them also on my on my coaching back end and I can say ok it's because you're not hitting your fats let's talk about hitting those fats so it's very important that you are following along with a group coaching program and post your macros every day so let me know if you have any questions about your macros and the keto diet

Hi, one of the biggest challenges of going low-carb is to have really good pizza Now if you go online and start looking at Pinterest you're going to see literally hundreds of pizza crust recipes made with cauliflower, pork rinds, almond flour and even the very famous fathead pizza dough, which uses a combination of almond flour, melted mozzarella cheese and cream cheese

Well we have a nut-free pizza crust that I really think is actually a little bit better than fathead pizza and a whole lot easier Let me show you what I've come up with, it's super, super simple We're going to start with a half cup of whey protein isolate Now I said whey protein isolate Remember I use this because the isolate has the casein and the lactose removed

so it's lower carbohydrate I have a couple of brands I prefer, Hoosier Hill Farm is great and Isopure is really my favorite, that's what I'm using today So Isopure is zero carb, it doesn't have the sweeteners that are often added to unflavored protein powders Jay Robb is another excellent brand Just be careful with whatever you get that the ingredients are fairly clean and you want whey protein isolate

Okay, half cup of Isopure unflavored we deal with unflavored this time To that I'm going to add 2 ounces of cream cheese really simple

So well, this is not free, it isn't dairy free We're also going to add 3 ounces of shredded mozzarella cheese And you know that if you shred your own you can often avoid the food starches that are added to the packaged cheeses And this is Parmesan cheese, 3 ounces of Parmesan cheese grated So 3 ounces mozzarella, 3 ounces Parmesan

Notice I'm not putting anything in the microwave or on top to melt that We're just mixing it altogether In fact, I don't even need to mix it now We throw the other ingredients in These are all seasonings

Add a half teaspoon of granulated garlic, this is garlic powder If you don't like garlic you can certainly use less, I love this stuff This is a half teaspoon of baking powder Remember the difference between baking powder and baking soda Baking soda needs an acid to activate it

So this is baking powder and you want to get an aluminum free If you're careful with the ingredients this is one half teaspoon of salt and the cheeses can make it salty so if you're using a saltier cheese you might want to leave that until the end and taste the dough before you add the salt

This is a half teaspoon of Italian seasoning I probably would add a full teaspoon if I was making it for my family, but not everybody loves these flavors I'm going to add 2 tablespoons of olive oil and that's Oh, one egg, that's it So one large egg And my cream cheese has been sitting at room temperature I did that so that it would soften and so it does mix a little more easily when you do that Now I have made this pizza start to finish in 30 minutes and that is faster than delivery around my house

I am taking a little longer because I'm talking, but this is something that I really think you could easily make on a work or school night We always look for fast at my house on a weeknight It also is simple enough that you could make a couple of batches at a time and you can freeze the crust to use for future use Now this crust, I'll describe it to you, it's bread like It can seem a little dry if you are eating it without any sauce, but once you put your sauce on there it's really delicious

I think you can make breadsticks with it and you can actually pick it up So I'm excited about it, I have to admit, there are few recipes I get excited about This crust is one of them because it's so difficult to make a really yummy low-carb crust I mean let's face it, there wouldn't be hundreds of recipes out on Google and Pinterest if there was one that was really, really perfect So I think the fact that there's so many variations is that nobody has really found one they really, really love

This crust is actually special enough Now I've invited a special guest to come a little later on and try out this pizza crust And I think you've might recognize him a little later when he comes to join me Okay, our dough is done, it's come together and you can see it's in a bowl So what you can do now is you could put this on a round pizza stone

Now I always use parchment paper, because the dough is a little sticky So you could bake it as one round pizza For this recipe I usually get one 11 inch pizza It bakes up to about 12 inches in diameter But what I am going to do, because I don't know about your family, but in my family everybody has a different favorite pizza topping

So I'm going to portion this into four So I'll put a dollop of dough there I will put another fourth of dough there I'll do another half of the half here And generally what happens if I've divided it evenly I am able to do four 5 inch rounds

Now they are 5 inches in diameter when I smooth them out And then they are about 6 inches in diameter after they bake I add some more to that guy And notice, I'm not really having to get my fingers in here I did that just to clean the spoon

But this whole recipe you can make just by using the back of the spoon I'm using a wooden spoon, but you could use a spatula I'm giving you that diameter, the 5 inches in diameter, as a general guide so you will know how flat to make it Obviously most people aren't going to measure, but people ask me how thick it should be It's really a little more than a quarter inch thick

And if you're following me in centimeters I can't help you, I'm so sorry So then we'll do the second one I often make a rectangular pizza and then I just separate toppings So for example my husband and I really love bell pepper and so I put a long strip of bell pepper and that's kind of a dividing line between our toppings He likes jalapenos, so I will put jalapenos on his side and on my side I like a lot of Italian sausage, so I will put more Italian sausage

Another thing I like about smoothing these out into four rounds is that there is some portion control Now we're going to put these in the oven at 350° and the smaller ones are going to bake for about 15 to 20 minutes Now I'm not putting toppings on them, I am putting them in just as they are Once they get nice and brown you pull them out, put your toppings on, put them back in and keep in mind that how long you're going to bake for that second time once you put the toppings on, is going to depend on how much or how many toppings you put So for my pizza I love to put the pepperoni, and the sausage, and the onion, and bell pepper, and lots of mozzarella, so it might take 10, 12 minutes for my pizza to be done

Somebody like my son Jonathan, who only wants cheese, we could sprinkle some tomatoes, or put some tomatoes and sprinkle some cheese on top, put it in the oven and his is probably going to be done in 5 to 7 minutes So that second bake time just keep an eye on it because it's going to vary by topics and your taste Now this is done, these four are all pretty much the same size, they are about five inches in diameter, they would bake out to be about six So let's put them in the oven and then we'll see what we have So we have all of our pizza toppings ready and as I mentioned before we have a special guest helping us make dinner, to try out the new crust that I've been making

Hi I'm so excited to have Dr Eric Westman here helping make pizza So what do you think of the dough so far? Well looks great and smells great Can we give it a try? We can but we've got work to do, so we've got to make pizza first

Have you ever made a pizza before? Not like this This is different and if you've tried, you've tried a lot of low-carb pizzas, I'm sure I've tried different times the crusts with pork rinds, fat head, chicken

How is this one made? This is very different and I can tell you about it as I kind of get started I'm going to put some tomato sauce on it, but this looks kind of different What I love about this is it's very low carbohydrate

It actually uses whey protein isolate And what I understand is that whey protein isolate is a really good option, because the isolate has the casein and the lactose removed, -Are you familiar with that? -Yeah, I am So whey protein isolate, and I use a brand named Isopure So zero total carbohydrate in the protein powder It also has mozzarella cheese, only 3 ounces in the entire recipe and then 3 ounces of Parmesan cheese, because I know for your patients you have them with dairy

How many ounces per day? So at the beginning, yes, not much It's more like 4 ounces of cheese and a couple of tablespoons of cream And so there is 6 ounces of cheese in this entire recipe

So if I had one of these servings I'm probably okay, right? -Yeah, absolutely -I like that Eric, if you want to put sauce on there Are you not going to make it for me? I can make one, and you can make one, just put tomato sauce Okay, deal

Now, tomato sauce you want to be careful with, because tomatoes are carby, right? Yeah So I put a lot on for me, I put a lot on that one, but that is just tomato sauce without a lot of seasoning or anything, so it's pretty clean I'm going to put Okay, you first I'm going to put the sausage on there You know what, I may just use my fingers Another trick that you can do is put the sauce and then put some mozzarella cheese and then put the toppings and then put more mozzarella cheese And now put the toppings just like the other

Now, this is dinner, right? This is dinner, this is dinner Or breakfast How about this one with the pepperoni? Oh, yeah the pepperoni put a little onion Do you mind if I'll put a little onion on it? I love onions And I have to put this in the oven and once we get all the toppings on, we'll put it back in the oven at 350 and oh, mushrooms, I'm just going to throw this on Do you want pepper or bacon? Absolutely Do you want broccoli? Oh, I'm going to pass on the broccoli I think I will too Who put that in there? If it was the white sauce, maybe, how's that? Maybe

Okay And some mushrooms Oh, pepperoni You know, the pepperoni, I don't know if you realized this, but often you should put the pepperoni on first, because it'll burn Unless you cover it with a ton of cheese, so if you put it on there

because it does, tends to I guess it's fatty and it's thin, but it tends to burn, so I should've put it sooner Wow this looks really good! We're loading them up with all this toppings! I love fresh spinach too, so we could of put spinach, goat cheese like, there are so many things that you can do on these More bacon, right? Of course, never enough bacon But, now, I know you are also always interested in minimizing cleanup Yes, absolutely

Are you thinking about that here? Well, you know, it's not actually, not so bad What I love about the crust is that you make it in one bowl And so it's one bowl and it is easier for just one large crust than doing the four But this is also nice for kid's lunches, or like put it in the freezer, pull it out, make a quick lunch So, I also like quick

And so, if you spend the time meal prepping and then you have something fast I think we're done if we just sprinkle cheese over top -You can always use more cheese -Yeah, more cheese over top But I got to be careful with my ounces, my limit, my guideline

Right Well, especially at first Yeah, and you know, something that works well– I'm going to put some black olives on this one Something that works well too with cheese is to put a little parmesan cheese, so you put mozzarella and put a little bit of parmesan

Parmesan has such a strong flavor that you use less of it And so, that's another kind of tip, if you want to really minimize the dairy, use Parmesan or a mix of mozzarella and parmesan, because mozzarella gives that creamy, gooey, cheesy feel but parmesan gives you like a huge amount of flavor Packs a real punch of flavor Look I'm getting hungry How long is this going to take again? Well, we piled this pretty high, but maybe they'll be ready in 10 to 12 minutes We could take something to drink and get ready to eat Okay, so, can you take this to the oven? Okay, I will

Okay, back to the oven -Carefully -Yeah, careful there You may wonder why I'm here I'm actually just down the street, here in North Carolina and Kristie invited me over for dinner

Thank you so much Do you mind if I have some tea? Oh, please, help yourself Unsweet tea Of course That's right, in the South, if it's tea, it's got sugar in it so, you want to make sure that it's unsweet tea here in the South

But, that smells fantastic Thank you -Cheers -Cheers Do you have a preference? Well, can we have a little bit of each one maybe? This one has a lot of cheese, let's try that one

Yeah, let's try that one first Okay, these are hot, are just out of the oven And you know, we can cut several of these, I don't even remember what's on some of them So, let me grab these This has black olives

Do you like black olives? I do Okay, let's grab that one So, do you want me to cut this? I don't know -Are you nervous about cutting it? -Remember I'm not a surgeon That's right, you're not a surgeon Do you want me to do it? I'm a medical doctor Please And you are a doctor too I understand I am a PhD You know what my children say? They say "Our mom is a doctor but she is not the kind who can help people" Well, it's not true at all, now you are helping people

The irony, right? Okay, so now it's going to be really hot But one of the things I really love about this crust is that it's sturdy so notice I didn't get knives and forks It's not a knife and fork pizza It's not a knife and fork pizza And that's rare with low-carb pizza

Yeah, it is Oh, I'm going to tear it off Man, this one is really piled with toppings I think I did this one, I got a little excited doing toppings Smells great

-Oh, do you hear to crunch? -I do That's exciting too, because crisp was also really hard to accomplish So, what do you think, you think we can try it? I think so, let's try it Dr Westman was telling that he's just up the road in Durham North Carolina and it was actually his plan in the back of Gary Taubes' book that I followed

It's hot, be careful And so it's been really an honor to kind of work with him, in various kind of capacities, because it was his plan I followed to lose my weight and it really changed my life and I appreciate you're doing that Well, thank you for the pizza If he likes this he may be coming down the road a lot, right It's hot, please be careful, I'm worried you are going to get burned -See the steam coming off this? -Yeah

Maybe we should wait just a minute It smells great This one has pepperoni, some onion, some mushroom What do you think, is it good? Wow, look at that It's like bread-like texture, isn't it? -Do you really like it? -Mm-hmm

I wanted to make a deep dish pizza and this is like my fail for the deep dish, but I think it's a pretty decent crust Okay, I'm going to try it, try the end Crunchydelicious a lot of oil, which is fine, remember? I mean, I don't need to take a paper towel and draw the fat This really reminds me, with the sausage and the pepperoni, it really reminds me of the Pizza Hut pizza I don't know, do you remember those? You don't remember those? It's been so long since I had one of those It's been over four and a half years for me, but

I mean, is it a good thing to say that it's as good as a store-bought pizza? No, I don't think so, this is better This is better and, you know, it's homemade And it's all real ingredients, real food, and you can't beat it

Once you get used to it, it really is best of in the homemade pizza that you make yourself I am so glad that you came down to try pizza with me My pleasure Now can I finish this, please? You can finish that I hope if you make this recipe for your family that they enjoy it as much as we do

Chicken pot pie Pizza for breakfast Summer tomato pie Yum! Should I knead it like bread? Don't need to be kneaded This is like the best breakfast ever

I'm getting hungry How long is this going to take again? That is faster than delivery around my house This is a nice Saturday thing to do with the kids Oh, I've been smelling it all morning It's delicious, it smells delicious

They won't believe this is part of your diet food I'm so tempted, I just want to take a bite of this right now Did you all make some pizza for me? Wow! Look at that! So there's no excuses not to make something like this And start with butter, because butter always makes it better That's it! Those are all of the ingredients

hi guys it's Keila I am back with another video I'm pretty sure you can tell by this big drink we went and got some yeah yes and by popular demand I have my 60 with me hey guys this is curly girl shelf I will have all her links in the description box below definitely check her out she is on back at YouTube camp now so you'll probably be I'll probably be in her videos and she'll probably be in my videos but yeah let's go ahead and get into what we got the guy he was so sweet I look he think he was flirting with me though yeah he gave me all the sauces though look at all that dough girl alright oh she's cook they're everywhere here all right girl let's show them what we got and then we can go ahead and get this done now like what smells good I just got the chicken Powerball or chicken menu ball um they go by two names but I got this with no beans no rice and no sour cream and this is completely Kido it has chicken cheese some avocado ranch pico de gallo and some avocado and I also got a side of nacho cheese because the nacho cheese there is only three grams of carbs and since I did it in a red fasting I can a lot for the three carbs and some chips some homemade low-carb tortilla chips I got the cut to carb if you guys saw my la keto meetup we got these in our little swag bag so I've been testing out different recipes and honestly they're they're amazing they're so handsome yes so you guys having tanks and Chelsea show them what you got all right so get into it so I got these little burritos tacos so nacho ones those used to be my favorite oh I'm so jealous cream so they have a meal where you get three of them so I just did that shoot my ham I mean I haven't had in a while so and I also got Mexican pizza haven't had that in a while either look at the UPS like all the tomatoes are on one side okay you know it was late it's actually late we're coming this late they were a freshie it looks alright so let's go ahead and do that now okay I think we got one good one thanks for letting me use your drink as a prop in a pond okay I am so tired of staring at this food yes let's go ahead and get into it what's your favorite sauce a Taco Bell I really love the hot sauce what about you I like the mild and then sometimes I think that I can't remember what the green one oh the green I'm gonna try the fire I don't know if I tried this one before the model disabled you said all I rock with is the mouth of mine come on Chelsea break out of your shell now I'm just kidding I know it works I don't know why well that hot when I can actually smell smell though show them the top row girls good one thing I can inspire I got the supreme and I think that just put all the sour cream on one side I hate when they do that all right really okay yes I saw some people try this out it's fairly new I think I talked about the first I've really seen a bit so I mean I'll let you guys know if it's good I got it with chicken you could get it with um steak and veggies it's pretty good hmm I've had chips and dip and forever this is amazing I cannot believe I can have talked about now this is like I hope you guys get from these mukbang but you honestly can choose wisely anywhere you go and still have it be keto friendly you just got out tweak some things around you know mmm this little drink is good what is it oh no I thought I was getting like a mountain Dew type the drink I just got what was in there and I think it's like a whether there's last drinks the green one it's pretty good yeah that was a popular one they have that in I think Walmart at one point I remember everyone was long crazy that they can get it I'm just seriously making a mess over here understand Wow sorry I'm not talking so much mm-hmm but we kind of hungry oh yeah what time is it it's like 11:00 something here yeah I haven't eaten all day no it's Saturday night and Taco Bell was just carried by their mama was yeah every right I just got a Lacroix live know me my favorite is the orange but hey the lime worship whoo that's strong oh this probably be good with that like to give extra fizz yeah someone's a little bit sweeter it's kind of sweet mm-hmm have you had to climb of course before yeah yeah yeah I've had it a lot of times actually my favorite is still the orange but mine's not bad because I did love a sprite growing up that was my drink what's your favorite soda so since me and my sister are probably going to be doing a lot more videos together let me know the questions that you want me to ask my boo she knows me the most out of everyone in my life so you know I'm telling you I'm gonna tell you guys the craziest story that happened alright so I'm coming to work and I wasn't at work the day before so I'm coming in and the girls they're my co-workers were like oh my gosh Kayla a girl called in and her name was same as yours spelled the same way kei la she pronounced it Kayla was like oh my gosh that's crazy so I thought thought you know nothing of it I went ahead and set up the information I needed to kind of like put all the information in the computer so I just found that to be kind of strange so you know this thing's kind of already started off pretty strange so the day goes by and nothing else strange happens I get home and my mom space time eating me of course I'm looking like a bum because I'm not thinking anything of it because it's my mom and she doesn't care what I look like but mm-hmm so she's talking to me like normal and then she's randomly just like I have so many what I want you to meet I'm all right whoo I'm think that's what I heard teach your friends here's the story leading up to it my mom was like there's this girl I had to stop her because she reminded me of you that I was like brilliant whoo-hoo she and she's like she's right here she said the crazy thing is her name is Kayla – and I'm like okay now the beginning of the day I I'm filling that named Kayla stalls it the same way as me kei LA and then my mom's on the phone with me and she's like I met this girl reminded me of you and her name is Kayla she literally looked like me so Kayla chambers if you guys if you're watching it come and say hi hey yeah I wrote your name down and everything's I remember it yeah but I I'm saying that because she actually watches my videos so I find that just completely crazy my mom is in Japan right now she's India coat art she was in the ACOTA at the time and I used to live in Yokota so it's like full circle I lived in Yokota and there's literally someone watching me and you Koda so I just want to shout out I just want to shout out Kayla chambers thanks so much for watching and thanks for finding my mom my dad all right and anytime you do want to come to California let me know we can you know hang out or whatever so please tell me this is that it is yeah I think oh hell no good night Lucy I'm not very many maybe hmm these cut the carb I just cut them into like tortilla strips they kind of taste like um crackers I could see this being great like in place of crackers for like a lunchable style meal so like with like salami and cheese or with ham and cheddar they are pretty good I don't think I could ever have enough sauce Yeah right I had to do my own and hot sauce okay I was just switch it out just a little bit you know add a little bit I don't know sometimes I like means sometimes I don't you cut your Mexican piece of like how I cut my my pancakes oh yeah thank you it's nice yeah yeah you want to want it too yeah what is your favorite item at Taco Bell like I went there and I haven't gone there and forever the whole menu looks different I know it's also my role of chicken something they look good that should try the taquitos yeah I wanted you to treasure this charred one I like the cheesy gordita crunch I didn't get that because I just kind of felt like them yeah I haven't had this in a while no but that's usually my go-to if I'm reelin can yeah I used to love the cheesy gordita cracked I love the five layer burrito do they still have those Joe's we're really late I mean those are huge though but they were good all right you followed it and this was back in like fourth grade you were – I'm no longer hmm this is good all right I'm gonna have to go to Taco Bell more often I didn't even know like I could even get key two options there I like trying to find the key to option and making it still taste good like this by itself it's like without the nacho cheese would have been a little bland I mean it so would have been good a taco salad but you can make a taco salad at home you want once the nacho cheese and I have to worry about it you know yeah well I got skinny you can kind of deconstruct anything pretty much yeah and this originally came with the rice and beans I just asked for men of an ask them for the side so message you can have them yeah for later cuz it's like we're paying for that I mean if that's it that's the thing holding you up like oh well it's still the same cops get that aside for the house for somebody else see this fire sauce this is what I'm talking about this is what the best wingman ever alright you can't read it but it says best wings I remember have you tried the Diablo no wait I think I did one time let me try it I'm just going to try on like one piece of chicken I'll put a good amount on it – it's good that's not hot it's good though I like the flavor of it now we know like the heat is like an afterthought you know first initial okay – mass Karl we're definitely two different types of eaters okay I'm just old Mike runs things like that going places right she's a very conservative so the very beginning I dropped it tomato y'all probably see everybody killed me I still hate it but however I got that I'm not so then what's the next meal you want to eat with me I'm already thinking in the next one I do want to try some wings it's been a long time since we did wings I'm going to just a moment oh I can do them any time don't even worry you want Buffalo Wild Wings you've never had it not a wink that Bravo I know what you need to try something different that's honesty so then we're doing we're gonna do buffalo wings I've put there one time and our target I think I've tried to get like a buffalo I think that's a traditional but how I got it I don't know if I got it right because it was it was or maybe the place I went to it wasn't really like the stops wasn't really there like me was just trying to hear something but I was like oh man I'm literally trying to get every last bit of this cheese cuz it's not then I'm done you know I did that I did that Hey whenever you internet fast no pill even less I have no clue whatsoever with our finally this how many depressed excited to read those cars in Cerritos of course you'd like it how good it was I just got it cuz I was like hmm actually one thing I hate about being Kia like a whole bunch of lettuce salad and she's just eating goodness and still not done because I'm a really fast eater and she's a really slow eater I decided to enjoy each bite all the way act that's foreign to me I don't even know what chewing is alright I'm gonna go ahead and let her finish this because I am done if you guys like this video and want me to make more videos with my lovely sister Chelsea please give this video a thumbs up and let me know the questions that you want me to ask ask her or you want her to ask me I think that'd be a little bit exciting in our videos but I will see you guys in the next one ah okay I can't reach it no I got you doc was dead I'm definitely any of that again

Chicken noodle soup is a must-have for the winter months I have to get all of it out of there

You'll smell like garlic for the rest of the day You may be wondering what I'm going to use for noodles It's starting to smell really good, it's starting to smell like comfort food This was a little ambitious, four cups Hey all, soup is ready!